Single Plate Bent Over Oblique Rotation
Bent-over rotational movement with a plate that strengthens the obliques and improves rotational control.
Core & AbsIntermediateStrengthRotation
At a glance
| Muscles worked | Primary: obliques. Secondary: core, lower back |
|---|---|
| Muscle group | Core & Abs |
| Difficulty | Intermediate |
| Type | Strength · Rotation |
| Sets & reps | 4 sets × 10-12 each side |
| Estimated calories burned | ~24 kcal |
How to do it
- Hinge at the hips holding a weight plate with both hands.
- Rotate the torso and plate side to side under control.
- Keep the back flat and core braced.
- Move through a full but controlled range.
- Complete 4 sets of 10-12 reps each side.
Equipment
- Weight Plate
Coaching tips
Benefits
Bent-over rotational movement with a plate that strengthens the obliques and improves rotational control.
Common mistakes
Avoid rounding the spine or using momentum.
Make it harder
Increase plate weight or slow the tempo.
Make it easier
Use a lighter plate or reduce the range.
Breathing
Exhale as you rotate, inhale as you return.
Build a workout with this exercise
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